Most common health conditions can benefit greatly from proper nutrition, and diabetes is no different. In addition to adopting a more active lifestyle, eating well can help someone with diabetes maintain recommended blood glucose and blood pressure levels, keep their cholesterol in check, maintain a healthy weight, and add […]
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Most common health conditions can benefit greatly from proper nutrition, and diabetes is no different. In addition to adopting a more active lifestyle, eating well can help someone with diabetes maintain recommended blood glucose and blood pressure levels, keep their cholesterol in check, maintain a healthy weight, and add more energy to their day (via the National Institute of Diabetes and Digestive and Kidney Diseases).
Types of fish that are rich in omega-3 fatty acids, vitamin-C-rich foods like leafy green vegetables, and high-fiber foods like chia seeds, beans, nuts, and broccoli are some of the recommended foods to be added to a diabetic's diet, per Healthline. Eating sugar, on the other hand, is not recommended. Even though there is some debate about if fructose or glucose is better for diabetes, it is generally recommended that those with diabetes limit their sugar intake (via Healthline) — after all, much has been said about the effects of drinking a Diet Coke every day.
If you have diabetes, there's no need to fret. There are plenty of healthy, nutritious, and delicious recipes out there that won't make you miss out, and who better to turn to than some well-known celebrity chefs for their creative ideas?
Try this wild rice and peppers recipe
Referred to as a "great recipe for leftover rice" by celebrity chef Holly Clegg, this gem from her book "Eating Well to Fight Arthritis" is so quick and easy to make (via CDiabetes).
The ingredients you'll require include 1 (6-ounce) box of long-grain and wild rice mix, 2 tablespoons of olive oil, 1 red and 1 green bell pepper (cored and sliced in long, thin slices), ½ pound of cut mushrooms, ½ cup of white rice, and 1 bunch of chopped green onions, according to The Food Channel.
Start by sauteing the red and green bell peppers and mushrooms in olive oil. Next, add the cooked brown and wild rice, followed by the white rice, and finish off with the green onions. Then, you're ready to serve and enjoy. On top of being a good food to eat for better skin health, bell peppers are an excellent source of antioxidants called carotenoids and vitamin C. Hence, their health benefits include a lessened chance of chronic diseases and better eye health, reported Healthline.
Black bean and sausage soup recipe
Brazilian-American chef and author Leticia Moreinos Schwartz has a delicious and nutritious recipe you're sure to love.
2 tablespoons of extra virgin olive oil, 3 turkey or chicken sausages, 3 finely minced cloves of garlic, half of a finely chopped onion, 2 chopped scallions, 2 plum tomatoes (peeled, seeded, and chopped), 1 teaspoon of dried oregano, salt, freshly ground pepper, 1 ½ cup of chicken stock, 1½ cups of cooked black beans, and 2 tablespoons of fresh chopped parsley are what you'll need to put together this black bean and sausage soup (via Los Angeles Daily News).
Warm the olive oil in a skillet over medium-low heat. Next, remove the sausage from its casing and toss it into the pan. Cook the sausage until it starts to brown. Transfer the link to a bowl, keeping it covered to retain moisture. In the same pan, cook the garlic. Next, add the onions and scallions and cook until soft (about 5 minutes). The tomatoes and oregano go in next; continue cooking until the mixture looks soft, and then you'll season with salt and pepper. After that, the chicken stock goes in. Bring everything to a boil, add the beans and sausages, and bring them to a boil again. You can then bring down the heat to a simmer, taste and season if necessary. Re-cover it and cook for another 10-15 minutes. Finally, sprinkle with parsley and serve it warm (via Los Angeles Daily News).
Simple and easy Greek chicken burgers
This chicken burger recipe from Holly Clegg's "Guy's Guide to Eating Well" involves a variety of Mediterranean ingredients, according to The Healthy Cooking Blog. What's great about these burgers — in addition to how simple they are to make — is that you can prepare them ahead and freeze them to heat up for a quick meal. Mediterranean diets, in general, focus on vegetables and fruit, whole grain foods, and omega-3 fatty acids, and are known for their various health benefits (via Forbes).
The ingredients you'll need for these chicken burgers, per The Healthy Cooking Blog, are 1 pound of ground chicken, 1 large egg white, ⅓ cup of dried bread crumbs, 1 teaspoon of minced garlic, 2 teaspoons of dried oregano leaves, ½ cup of coarsely chopped baby spinach leaves, ¼ cup of crumbled reduced-fat feta cheese, and salt and pepper.
Start the cooking process by preheating the oven to 500 degrees. Next, line a baking sheet with foil. Then you'll combine all the ingredients into a bowl and form four patties. They only take about 15 minutes to cook, then you're ready to serve.
Fiesta fish tacos by Charles Mattocks
Actor, author, filmmaker, and diabetes advocate Charles Mattocks has been drawing on his own experience with type 2 diabetes to help others, according to Diabetes Self-Management. "I immediately knew I could use my story to inspire others," he told the site, adding, "as someone who thought they were healthy and eating healthy, I felt I needed to use myself as an example." Mattocks' fish tacos recipe is packed full of nutrients.
The juice of ½ lime, 2 cloves of minced garlic, 1 tablespoon of olive oil, 1 pound of tilapia filets, ½ cup of chopped green bell pepper, ½ cup of chopped red bell pepper, 1 tablespoon of minced cilantro, 1 cup of cherry or grape tomatoes, 4 (6-inch) whole-wheat tortillas, 2 cups of shredded lettuce, 1 cup of cubed mango, and black pepper are the ingredients you'll need (via Jamaica Observer).
You'll start by adding the lime juice, garlic, and olive oil to a bowl. Next, place the tilapia in the mixture and let it marinate in the refrigerator for an hour. Once out of the refrigerator, put the tilapia in a baking dish on a bed of green and red bell peppers, minced cilantro, and tomatoes. Bake the fish at 350 until it flakes — this typically takes about 10 minutes. Then it's time to split up the fish and vegetables into servings and the ingredients on the warmed tortillas. You'll garnish with lettuce, cubed mango, and black pepper — they're good to be served.
Edamame hummus with cucumber slices recipe
Award-winning chef and author Art Smith was diagnosed with type 2 diabetes in 2008 (via People) and has since focused on incorporating healthier, more nutritious meals into his diet. The industry pro has cooked for Oprah Winfrey, Jeb Bush, and the Obamas (per New York Daily News). Smith's recipe for edamame hummus with cucumber slices is a "brighter version of the Middle Eastern spread," according to Oprah.
What you'll need for your recipe is 1 pound of frozen, shelled edamame, ½ cup of tahini paste, ¾ cup of lemon juice,1 ½ tablespoon of chopped garlic, 2 teaspoons of ground cumin, 2 teaspoons of ground coriander, ½ cup of extra-virgin olive oil, salt, and 2 cucumbers (sliced ⅛-inch thick).
Grab your food processor and mix in the edamame, tahini, ½ cup water, lemon juice, garlic, cumin, and coriander — blend until the mixture is smooth. While you're running the processor, drizzle the oil into the mixture until it's mixed entirely. Next, season the hummus with salt and pop it in the refrigerator until you're ready to serve it. Serve the chilled edamame hummus in a bowl with sliced cucumbers (via Oprah).
